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This month, resolve to take time out of your busy schedule to focus on health and wellness through a bit of education. St. Paul’s local co-op, Mississippi Market has a packed monthly event calendar that offers a plethora of interesting and affordable workshops and classes, plus free in-store samplings and demos to check out. From gardening, to raw “uncooking, flower rescue remedies and more, you’ll definitely find something right up your alley that may even inspire a summer hobby.

Here are a few highlights:

Kombucha 101: How to Make the Divine Tea – Event details: Fermented foods have been used for thousands of years to bring good health to those that use them. This class offers tastes of many different variations of kombucha and instruction on how to make it. Class fee includes a starter culture.

Wednesday, May 16th 6-7:30 p.m., $30 members, $34 non-members

Patio Party Gardening & Grilling Event – Join Mississippi Market as they celebrate the return of the gardening and grilling season! Grab a bag of popcorn, enjoy live music, and peruse the plant sale while trying local treats. Samples by Thousand Hills, Salad Girl, Pasture Pride, Joia Sodas, and Pumphouse Creamery with a special visit from the Master Gardeners of Ramsey County + more goodies throughout the store.

Saturday, May 19th 11 a.m. – 3 p.m., free

Maximize Nutrition with Raw – Event details: Whole raw foods are nutrient dense with a transferring life force that keeps you healthy and strong. Learn why you should be eating raw foods and how to prepare them. In this class we’ll be making vegan sushi and Asian salad; come taste what you’ve been missing! With Chef Cynthia Johnson.

Thursday, May 24th 6-8 p.m. $25 members, $30 non-members

The Healing Power of Herbs in Cooking – Event details: In the spring we open to cleansing, healing, & eating lighter. Many varieties of fresh herbs enhance flavor and assist the body in healing, balancing and cleansing. In this class we will prepare recipes incorporating a variety of fresh herbs and learn about their healing properties. All recipes will be gluten, dairy and sugar free. We will prepare creamy asparagus coconut milk soup, herbed seed crackers, blueberry crisp with basil and lavender lemon aide. To top it off some herbal teas will accompany the meal. With Miriam Katz, Holistic Nutritionist MA

Saturday, May 26th 2-4 p.m., $30 members, $35 non-members

Cookin’ Up Good Vibrations book signing – Join MM for a special book signing event with Miriam Katz, author of Cookin’ Up Good Vibrations, deliciously healthy gluten-free & dairy-free dishes in harmony with the season.

Friday, May 25th 11 a.m. – 2 p.m., free

Balanced Foods for Balanced Moods – Event details: Reduce negative moods, increase energy, enhance positive thoughts, improve memory and manage stress through balanced eating and real foods. Learn about the food-mood connection, the biochemical connection to cravings and how poor intestinal health creates low moods. Choose foods to optimize production of neurotransmitters such as serotonin and watch your cravings and mood swings disappear. With a Nutrition Educator from Nutritional Weight and Wellness.

Wednesday, May 30th 5:30-7:30 p.m., $27 members, $30 non-members

Mississippi Market, 1500 7th St West, St. Paul. 651.310.9499

Lately, it seems everyone I know is sick. If you’re anything like me, you can’t afford to take a week off work to recuperate, not to mention are not thrilled with the idea of being cooped up on 70 degree days coughing, aching and feeling overall ickiness. There are ways to length your streak of robust health. Through a nutritious (mostly) plant-based diet and by practicing a few invincible immune system tips, you’ll boost up energy levels and avoid and – hopefully – conquer pesky common illnesses:

Wash your hands. This may seem like the most obvious of tips, but it makes total sense. We get sick through bacteria and viruses; we get these through germs and physical contact. Washing your hands on a regular basis – especially when you’ve been in a highly populated public place or exposed to someone sick – stops germs from spreading from contaminated surfaces to inside your system.

Don’t sacrifice your zzzs. Remember how completely wrecked you used to feel after pulling an all-nighter to cram for a test or to write a paper. It makes you feel physically incapacitated. When our bodies are tired, our natural immunity is defenseless making us easy targets for contracting illness. If you feel a cold coming on, go to bed an hour or two before you normally do. It may make you feel like a geriatric, but your body will thank you for it.

Load up on vitamin C: There are a variety of foods high in vitamin C besides just oranges. Add red and green chillies to your soups, curries and sauces for an extra burst of vitamin C. Guavas, bell peppers, fresh herbs, dark leafy green (kale, garden cress, mustard greens), broccoli, cauliflower, brussel sprouts, kiwis, papayas and strawberries are also loaded with vitamin C, taste amazing and can easily be incorporate to your daily diet – think salads and stir-frys!

Skip the wine. There’s nothing wrong with drinking a glass of wine or a having a cocktail in moderation, but alcohol adds toxins to the body and dehydrates you, something you don’t want to add to the mix if you feel you’re coming down with something. Instead of that glass of pinot gris, end your night with an organic tea and remember to drink plenty of water and vitamin-rich juices like orange and cranberry throughout the day.

Don’t hit the gym. It might not be easy, especially for all of you die-hard exercisers, but if your body isn’t at its best, an intense work out is not going to sweat the sick out of you. Save your strength and energy to fend off whatever virus of bacteria you’ve been exposed to and return to your regular exercise routine when you’re feeling 100%. If you’re feeling up to it, try some light yoga and stretching instead.

Herbal remedies that pack a punch. Echinacea is the herbal cold remedy most people reach for, but in a recent study The New England Journal of Medicine found that users fared no better than those given a placebo. Instead, give some of my herbal stand-bys a try: elderberry (for symptoms of influenza), honeysuckle (colds and flu), probiotics (the friendly bacteria), zinc and oregano oil (just a few drops in some water or juice when you feel a cold coming usually works at thwarting illness for me).

So, it happens…you’re well into a healthy eating routine and a consistent workout schedule and your partner whisks you away for a surprise vacation of decadency and epicurean delights. I know, I know, pity me. Don’t get me wrong, I’m not complaining in the least bit, but for those of us Wellies who are steadfast calorie counters and faithful to their exercise regimens, breaking our daily habits to gourmandize at fancy up-scale restaurants and play oenophile wine tasting at vineyard after gorgeous vineyard can be both exciting and totally nerve-racking. And trust me, you won’t like the looks you’re given if you ask your French server to approximate how many calories are in your Mussels Bretonne. But before you start making some epic travel faux pas, here are some helpful tips to stay mind & body fit while on vacation, so you won’t be stuck on a month-long detox to make up for it.

Find a Yoga Studio: A simple Google search, no matter what city you find yourself in, should put you in touch with a local yoga studio you can pop into at least once during your time away from home. Most centers waive the class fee for first time visitors and offer either complimentary or cheap yoga gear (mats, towels, blocks) you can use for the duration of your class. You’ll leave feeling centered, relaxed and ready to take on any stressful detours your vacation may throw at you.

Drink Water: As obvious as this one may sound, you’d be surprised how often you go without stopping to drink nature’s finest elixir. Especially if you have a long flight or drive ahead of you, a highly caffeinated beverage (i.e. coffee and Red Bulls) may be the first thing you reach for, but thwart your cravings by drinking a healthy amount of agua. It will keep you from feeling dehydrated and lethargic and definitely make you look bright and refreshed, even if you just came off the red-eye flight.

Pack Snacks: Before a trip, I like to make a stop at a local health food store or co-op and load up on nutrient-heavy, energizing snacks just in case I find myself in a place where Doritos and Kit Kats are my only options. Some of my favorites are Vega Energy Bars – raw, sprouted bars that reduce nutritional stress and contain quality fiber, protein and essential fatty acids – Rhythm Superfood’s Kale Chips – a great alternative when you want a crunchy, savory snack, these delicious, nutrient-rich chips are raw, vegan, contain no cholesterol or GMOs, are gluten-free and come in five flavors including Bombay Curry, Zesty Nacho and Texas BBQ – dried fruit – the best way to quiet your sweet tooth is by packing a hefty bag of tasty dried fruit; my favorites are mangos and apricots.

Practice Vacation Minimalism: Hopefully this isn’t the only vacation you’re ever going to take, so try not to feel as though you need to pack everything possible into four days. This will only lead to stress, fretting, anxiety and – most likely – disappointment. Instead, focus on living in the moment – even if you have to put away your iPhone – taking in the beauty of your surroundings and enjoying in conversation with your travel mates. If you feel tired, take a nap. If you feel overwhelmed, take some alone time to recuperate by mediating or reading a book somewhere quiet. Sometimes the best vacations are the ones where you simply get to break from the daily grime and embrace a little variety rather than say you hit everything on the itinerary list.

Happy trails!

This Saturday marks the season opening of the St. Paul Farmers Market, so clear out the pantry and make some room in the crisper as you get ready to stock up on some of the best seasonal and local produce. Not only does a trip to the farmers market turn the perhaps tedious routine of weekly grocery shopping into a fun weekend excursion, but you’ll walk away with fresh fruits and vegetables at a fraction of the price you’ll find at the supermarket and newly fostered sense of community.

Locavores will bask in the fact that every farmer and producer selling at St. Paul’s downtown location comes from within a 75-mile radius of the city and boast organic, hormone-free and artisan goods. And doesn’t it just feel better to buy local?

Though the labyrinth of flowers stands, asparagus and green onion gardens and radish and rhubarb dens can seem daunting at first, don’t get overwhelmed by the bombardment of local. Make the farmers market a regular stop on your weekend to-do list, and soon you’ll be navigating like a pro with bags of healthy ingredients in tow.

Here are a few helpful tips to keep your farmers market experience a shrewd and happy one:

1. Go Early: You know what they say about the early bird and it’s definitely true when it comes to the farmers market. By going early you can avoid heavy crowds and find the best selection.
2. Survey the Lay of the Land: Size up what’s on hand by starting with a walk-through. The first stand you see might not always be your best bet. Stroll through the entire market before settling on your favorite goods. Visit the St. Paul Farmers Market’s webpage before you go to find out what’s in season and what vendors will be present.
3. Bring Cash: Though it’s more common than it used to be with the addition of iPhones, not every vendor takes plastic, so make sure you have cash in your wallet or make a quick stop at the ATM before hand.
4. Bring Your Own Bags: This isn’t necessarily a must, but most likely you have a cupboard stuffed with past grocery or canvas bags, might as well put them to good use – plus, it’s better for the environment.
5. Ask a Farmer: Don’t be afraid to ask questions. The vendors are proud of their stock and most likely can’t wait to answer questions about their growing practices and shell out tips on how to best prepare their produce. Take full advantage of their knowledge.
6. Buy in Bulk: Skip the excess packages, the best deals are found in bulk.
7. Don’t Forget the Flowers: Some of the most beautiful floral arrangements are DIY, so don’t skip over the local flower section and after a long day at work, coming home to a nice flower-filled house will definitely fill you with bliss.

Saint Paul Farmers Market

290 5^th Street East

St. Paul MN

Think all energy bars are created equal? The Minnesota-made, sibling-produced Pashen bars will have you chewing a different tune. Homemade with the highest quality of organic, all natural, raw and sprouted ingredients, Pashen’s mantra is that one should never have to compromise taste for health.

I was first introduced to the bars while on a week-long cleanse. Towards the third day, I was stuck at work and in need of some sustenance beyond carrot sticks and raw almonds. I just so happen to be a server an organic-oriented restaurant that carries the Pashen line, so I grabbed one and poured myself a tall glass of juice – thinking I might have to choke the bar down like you do with so many raw, healthy snack foods. To my surprise, not only was it bearable, but it was down-right delicious – filled with flavorful ingredients like almond butter, cranberries, antioxidant-heavy goji berries and locally-harvested honey, not to mention topped with the perfect amount of cacao (aka raw chocolate). Besides being delicious, the Pashen bars provided me with a full burst of no crash energy – just what I needed to tackle a busy night of serving.

To get a little insight on Pashen, I chatted with Pol Sorquist – 1/3 of the sibling trio behind Pashen – about the inception of the bars, how the line is taking the guess work out of enjoying a nutritious snack, what the future holds for Pashen (un)cooking and how the bars are helping to boost local economy one bite at a time.

The 651: Pashen is very much a family company. How did it start?

Sorquist: My older sister, Lisa Wilson, went back to school for a certificate in nutrition counseling after having three children. Shortly after, she began taking on clients trying to improve their health. At the same time, she was a full-time mom bringing her kids to soccer practices, meetings, and school activities. At all of these practices and meetings, parents sent along unhealthy snacks: sugary sodas, candy, and other highly processed and artificial snacks. Fed up with skyrocketing childhood obesity and disease, she decided to create her own healthy snack for her own kids to bring along and share. She created little “energy bites” made from real food: grains, berries, and nuts. They were a hit. As a nutrition counselor, she shared this recipe with her clients. They loved it, and told her that if she would make it for them, they would buy it.

A couple of years later, I was graduating from college and my sister Wendy had moved on from a job in corporate sourcing in Minneapolis. My sister Lisa’s practice was growing, and she launched the Raw Food Institute in Washington, DC. With the success of her institute, she didn’t have the time to be making bars for her clients. Wendy and I decided to take over operations, move it to Minneapolis, and see how we could grow the business.

The 651: Why the decision to make it raw?

Sorquist: It’s very important to us that our bars have integrity: we use only the best organic ingredients and each bar is made by hand. Beyond that, we wanted to have the most nutritionally dense bars on the market. To do so, you need to have certain raw and sprouted ingredients. Raw, on its own, is good, but having raw and sprouted ingredients like our almonds and buckwheat means that our digestive systems have access to enzymes and nutrients that are usually lost in the digestion process. However, our bars aren’t just for raw foodists; they’re also organic and pure, with no artificial ingredients whatsoever.

The 651: With the plethora of nutritional bars on the market today, what would you say gives Pashen the advantage?

Sorquist: For one, they taste really good! We use savory goji berries, balanced with tart cranberries and rich cacao, locally harvested honey, and real organic cinnamon and vanilla. There’s really nothing like them, tastewise, on the market. Second, we can do something that the big bar companies (think Luna, Clif, etc.) can’t: we make and inspect each bar by hand. There are no giant processing machines churning these out: each and every bar is made by hand at a nonprofit kitchen space in Minneapolis. We are helping to contribute to our local economy. Finally, we are building a trustworthy company. Our customers know that, no matter what, we will never compromise on the integrity of our ingredients. In the world of profit-driven and integrity-compromised food companies, trust from our customers is a huge advantage, and we’ll never sell them short.

The 651: Some think the interest in organic food is a trend, others are just happy to have organic options more accessible in restaurants and grocery stores. What is Pashen’s stance on healthy eating and incorporating organic practices?

Sorquist: Organic food was a trend twenty years ago. Now, it’s a mainstream industry. Pashen recognizes and wholeheartedly embraces this. The trend in the industrial age, in the food world, has been towards convenience at the cost of wholesome, nourishing food. This doesn’t have to be so. We are on a mission to prove that healthy can ALSO be convenient. We’re performing the time-consuming processes (sprouting, dehydrating, etc.) for our customers, delivering a nutritious snack that they don’t have to think twice about. We know, though, that Pashen Bars are only a sliver of a healthy life. Our bars are just one way to take some of the labor out of a truly healthy diet.

The 651: Pashen can be found all across the Twin Cities. Where can our readers go to purchase bars?

We are currently in ten Twin Cities metro locations: in St. Paul, you can find them at Golden Fig Fine Foods on Grand Avenue, both Lobbey Shoppe locations in the skyway downtown, and at GreenBody Gym. In Minneapolis, you can find us at the Wedge Community Co-op, Seward Co-op, Eastside Co-op, Linden Hills Co-op, French Meadow Cafe, Peoples Organic Coffee and Wine Cafe, and Avenue Eatery. We also sell directly to the consumer, including monthly subscriptions, at www.mypashen.com.

The 651: What can we expect from the Pashen kitchen in the future? I’ve heard trail mix and other snacks are in the works…

Sorquist: Our next step is to add more bar flavors. We’re working on some cool recipes with oranges and other citruses. All raw, sprouted, and organic, of course! We really want to try out some raw cereals, too. And I want to introduce a line of raw desserts: macaroons, cookies, and sweet and savory raw chocolates!

If you’re in the market for a healthier diet, the produce aisle should definitely be your first step. Replacing processed foods and pre-made meals with fruits and vegetables is a easy way to start feeling more energized and keep fit; but don’t stop there. Here’s a few “superfoods” to incorporate into your diet that aren’t only high in nutritional value, but have natural beauty properties for healthy skin and hair:

Quinoa

Quinoa is a gluten-free whole grain with a slightly nutty flavor. It’s high in protein and fiber, low in fat, and has a low glycemic index. It also contains folic acid, magnesium, phosphorus, manganese, and copper.

How to prepare: Soak your quinoa by rinsing it and covering it with water overnight. This removes the phytic acid that inhibits mineral absorption. Rinse well.

Chia

Chia is high in omega-3 fats, protein, calcium, potassium, and iron. The seeds are also high in fiber and antioxidants. These are easy to add to smoothies, but my favorite way of getting a daily dose of these is through Synergy brand Kombuchas. The consistency can seem like drinking Jell-o at first, but – if you’re anything like me – soon you’ll start to crave the taste.

Pomegranate

High in antioxidants, vitamins A and C, and fiber, pomegranate is a healthy way to satisfy your sweet tooth.

How to prepare: Split open the fruit and spoon out the seeds.

Kale

This dark, leafy green is rich in vitamins, minerals, and enzymes including vitamins K, A, C, and E, as well as magnesium, fiber, calcium, and omega-3 fats.

How to prepare: For best results, eat kale raw in salads or roll it around some avocado. Or – for a delicious dinner recipe - saute the kale with tamari, sesame seeds, ginger and garlic.

Oat Groats

These whole grains make the perfect breakfast cereal. They are high in fibers, low in calories, and contain calcium and iron.

How to prepare: Buy whole oat groats and soak them overnight. Blend them in a food processor with a little avocado, stevia, and water, as well as a pinch of Himalayan sea salt and eat as cereal. You can find them in the health store, usually in the bins or the cereal section. If you can’t find them, get the next best thing, which is steel-cut oats.

Coconut Oil

Coconut oil used to get a bad rap, but studies have shown that it is one of the healthiest oils, especially for cooking. It’s high in lauric acid, which enhances immunity.

How to prepare: When you cook, try cooking with small amounts of coconut oil to replace olive or canola oil.

Apple Cider Vinegar

Raw, unpasteurized, unfiltered apple cider vinegar promotes digestion and is high in potassium, which promotes regularity and cellular cleansing. It is also a great digestive tract cleanser.

How to prepare: Try using it in your salad dressings instead of balsamic or other vinegars.

Acai

These berries contain omega-3 fats, protein, minerals, fiber and vitamins. They are also extremely high in antioxidants and taste delicious!

How to prepare: Blend frozen berries with unsweetened almond milk, cacao, avocado, and stevia for a nutritious smoothie.

11. Almond milk

Lately, many have decided to ditch the dairy and even the soy and instead use almond milk, which is a good source of protein, vitamins, minerals, and beneficial fats.

How to prepare: Purchase organic, unsweetened almond milk from the health food store or make your own!

Stevia

Stevia is an herb that also serves as a natural sweetener. It doesn’t raise blood sugar, and has been shown to prevent tooth decay and actually stabilize blood glucose.

How to prepare: Use NuNaturals Stevia – which has a clean, sweet taste – for smoothies and other desserts.

Yoga is a great way to keep active and center the mind, but what if your schedule isn’t cohesive with a weekly yoga class? Don’t get discouraged. There are lots of ways you can practice a yoga lifestyle both in and outside the studio. We caught up with Patti Sturino – yoga instructor at St. Paul-based fitness center Green Body – to talk about tips for incorporating yoga practices at home, how to calm mind and body after a stressful day, the health benefits of detoxes and the best outdoor St. Paul spots in St. Paul to align your yoga mat with a little sunshine.

Yoga Instructor, Patti Sturino

The651: What led you to becoming a yoga teacher and how long have you been instructing?

Patti: I came to yoga when I was struggling with a stressful job and thought yoga would somehow just eliminate the stress. I quickly realized that yoga would not get rid of the factors that cause stress in life- whether it stems from a job, traffic, finances or relationships. Instead, yoga has the power to remold your perception of those things. Practicing yoga has changed the way I respond and react to stress, fear and anxiety. Yoga has had a profound effect on my life and I teach because I feel compelled to share what I have learned.

The651: Why is a yoga routine important to maintaining a healthy body and mind?

Patti: Physically, yoga is great for the body because it builds functional strength: yoga involves bending, twisting, turning, stretching and reaching. In yoga, you will use your body the way you do in everyday life, and this directly transfers to improvements to real-life activities. Practicing yoga will help you move through your everyday life with more ease, agility, power and grace. When you challenge yourself physically in a yoga class, one of the first responses you may notice is mental resistance. This is because the poses or asanas tend to pull up whatever is inside you that needs to be healed or released. Practicing yoga will provide you with mental shifts to free you from old thought patterns. Yoga promotes a healthy mind by releasing blocked emotions, dissipating fears, and soothing anxiety.

Green Body Studios

The651: What style of yoga do you practice? What can newcomers expect from your yoga session?

Patti: I have practiced in a variety of disciplines including Kripalu, Ashtanga, Hatha and Bikram. My very first yoga class was a Vinyasa class and I teach this style because I prefer its emphasis on movement, and its dynamic, flowing style. Vinyasa links one breath to one movement, and because of this, maintaining steady, rhythmic breathing is the single most important element of class. I also believe it’s important to offer modifications for every pose. Poses need to work for everyone, and every pose can be made to fit every body. My goal in every class is to have each students leave their practice with a revived spirit, feeling stronger, calmer and more energized.

The651: For those who can’t attend a weekly yoga session, what home techniques would you recommend to stay fit and flexible?

If you cannot make it to a weekly class, there are lots of books, DVDs and even yoga videos on demand that can serve as a great substitute. Be sure to find a style that suits your needs and level of experience. Designate a space in your home for your practice- set up your mat, light a few candles, maybe burn some oil or incense, turn on meditative music and make it a zen space. Your yoga routine does not have to be long or complicated. You can start with a few sets of Sun Salutations that will target the entire body and takes just a few minutes of your day. Search for “Surya Namaskara” the Sanskrit name for Sun Salutation or check out this link for a succinct description of the poses.

The651: What advice do you have for those struggling with the energy and mindset to exercise regularly?

Getting yourself on your mat can sometimes be the hardest part of a yoga practice, but as Woody Allen said “80 percent of success is showing up.” Challenge yourself to step onto your mat as often as you can. Start small. Sometimes something as simple as putting on your yoga clothes can be motivation to get you to get to a class.

Dedicate your practice to someone or find a yoga partner. In Sanskrit, the word yoga means ‘union’ – so find someone to unite with! My yoga partner inspires me to live honestly off the mat and in class he keeps me grounded and provides me with support. Sharing the experience of yoga with another person- moving together and breathing together will strengthen your connection to your partner. Ultimately, you may find that knowing someone is relying on you decreases the chances that you will hit the snooze button and increases the likelihood that you will get up and go to class. Lastly, do not be too hard on yourself if you miss a class or did not make time for yoga. This is a great time for you to practice ahimsa, a sub-limb of Yama, one of the eight limbs of Yoga. Ahisma translates to nonviolence and while it entails the practice of being kind to others, it also includes being kind to yourself. Avoid beating yourself up over a missed class and instead focus your energy on getting back on your mat tomorrow.

Jump start your metabolism with a juice detox.

The651: What is your take on detoxes and cleanses? Do you have dietary or nutrition counsel for students wanting to take a healthy lifestyle to the next level?

Patti: Detoxes or cleanses are a great way to jump start your metabolism and boost your immunity. With spring around the corner, it is a good time to begin incorporating seasonal foods into your diet like asparagus, beets, peas and radishes. Eating clean and ridding yourself of even a small amount of toxins will have big results on restoring your body to its natural state. As students journey deeper into their yoga practice they may want to give up negative eating habits. You do not have to be a vegetarian to practice yoga, you can start by simply being more mindful in your eating habits. One way to start is to wean yourself off additives, fake foods and chemicals and work towards consuming food in its most natural state, or as close to it as possible.

The651: To those who have trouble quieting their mind after a long work day, what tips or asanas would you suggest for a more restful sleep?

Patti: For winding down at the end of a busy day, Extended Child’s Pose (balasana) helps to bring you into the present moment and turn you attention inward. It slows down the heart rate and provides deep restoration. Start in a kneeling position on your hands and knees. Release your hips back towards the heels. Widen your knees to the edges of your mat. Bring your big toes together to touch. Extend you arms out in front of you palms facing down. Bring your forehead to rest on the mat. Let your belly hang between your thighs. Allow your breathing to slow, inhale and exhale though you nose, keeping a smooth, controlled rhythm. Stay here for 3-5 minutes. If your hips are more than a few inches above the heels, or this causes discomfort in your knees, place a folded blanket under the knees to reduce pressure. If this causes any discomfort in your low back, draw your knees together to touch rest your arms along your sides with your palms facing up for traditional child’s pose.

If you are looking to get a better night’s sleep, Legs up the Wall Pose (Viparita Karani) a mild inversion improves circulation and brings a heightened sense of relaxation. Start by sitting next to a wall, close enough so that your right hip bone is touching the wall. Then roll onto your back and while swinging your legs up toward the ceiling. Your torso should be perpendicular to the wall with your legs resting against it. If you cannot straighten your legs, push yourself back from the wall a little. You may place a pillow or folded blanket under your hips. Close your eyes and rest your hands at your sides palms face up or on your abdomen and bring your attention back to your breath. Stay here for five to fifteen minutes. If your hamstrings are tight, try this pose with a slight bend in your knees.

The651: What local spots do you go to when you want to relax? Where in St. Paul would you suggest our readers go if they wanted to take their yoga outdoors?

A great St. Paul spot is Shadow Falls Park on the west end of Summit Avenue. My dad, a St. Thomas alumnus, first took me to the park when I was a child and it always brings back fond memories when I visit. There’s a great view of the Mississippi river and the Minneapolis skyline at the lookout by the World War I monument.

Although my two dogs can usually be found trying to nap on my yoga mat, now that the weather is nice, I like to take them to the Arlington/Arkwright off – leash dog area. The fenced in park has some great trails and covers 4.5 acres, they love the exercise and socialization with other dogs.

St. Paul also has a lot of great outdoor places for those looking to move their yoga practice out of the studio. In the Highland Park neighborhood, St. Catherine’s University has a beautiful rolling green lawn just off Cleveland Avenue. In downtown, the West side of Mears Park has a quiet little creek that runs through it and there’s even classical music playing in speakers throughout the park. For a more isolated space, Raspberry Island in the Mississippi River provides a great urban oasis for yogis looking to connect with nature.

Candlelight Yoga with Patti Sturino

On Sundays and Tuesdays at 8:00 p.m., Patti teaches candlelight yoga at Green Body in St. Paul. No experience is necessary. The first class for new students is free, drop in rate for each class after is $10, discounts for purchasing packages are available. Students should bring a yoga or exercise mat; towel and bottle of water are also encouraged.

Green Body, 328 East 9^th Street, Studio 1

St. Paul, MN 55101 651.225.9895

As the spring sun bathes your home with much missed warm light, you may start noticing a few things that the winter’s dark days kept well-hidden: cobwebs, dust bunnies, unruly closets. But before you run out and pack your cupboards with brand-name cleaning supplies for that epic Spring Clean, consider this: according to the EPA (Environmental Protection Agency), the air in our homes is 3 to 7 times more chemically polluted than the air outdoors and the average home contains as much as 25 pounds of toxic cleaning products. These artificial colors and fragrances, harsh cleaning agents like bleach, ammonia and acids off-gas toxic fumes that irritate eyes and lungs and put our pets and children at risk! That hardly makes our homes seem like the safe little havens they should be.

It’s no wonder why so many health-conscious Americans have switched to “green” cleaning. Natural cleaning means free of dyes, detergents, surfactants, preservatives and synthetic fragrances – things the Consumer Product Safety Commission has linked to “allergies, birth defects, cancer and psychological abnormalities.” Not only can practicing “green” cleaning habits save your health, but by using re-usable products and making your own supplies you save money, time, the environment and your waterways – no toxins leaking down your drains!

From just a few household ingredients – vinegar, olive oil, borax, lemon juice and baking soda – you can make a cleaning kit poised to tackle even your toughest of jobs. Did you know – vinegar reduces 98% of bacteria, germs and odors in only a minute. Baking soda is a natural abrasive. Use it to remove dirt and grime and absorb odor. Olive oil naturally polishes without drying or leaving a sticky residue – perfect for dusting and polishing wood floors.

Here are some tips, from room to room:

Porcelain & Tile:

Keep bathrooms and kitchen tile spotless and hygienic by dusting surfaces with baking soda, then scrubbing with a moist sponge or cloth. If you have tougher grime, sprinkle on some salt. Lemon juice and vinegar work great from curing tile of stains and mildew and for disinfecting, mix 2 cups water with 3 tablespoons of liquid soap and 20 to 30 drops of tea tree oil.

Kitchen Counters:

Reclaim counters by sprinkling with baking soda, then scrubbing with a damp cloth or sponge. If you have stains, knead the baking soda and water into a paste and let set for a while before you remove. This method also works great for stainless steel sinks, cutting boards, containers, refrigerators, oven tops and more.

If you need a tougher abrasive sprinkle on kosher salt, and scrub with a wet cloth or sponge.

To abolish germs without strong products, mix 2 cups of water, 3 tablespoons of liquid soap and 20 to 30 drops of tea tree oil. Spray or rub on countertops and other kitchen surfaces.

Windows:

Mix 2 tablespoons of white vinegar with a gallon of water, and dispense into a used spray bottle. Squirt on, then scrub with newspaper, not paper towels, which cause streaking.

If you’re out of vinegar or don’t like its smell, you can substitute undiluted lemon juice or club soda.

Carpets and Rugs:

Keeping carpets clean is less daunting than you might think, even after a season of tracked-in dirt and salt.

Take any removable rugs outside and beat the dust and hair out with a broom.

You’ve heard club soda works great on carpet stains, but you have to attack the mess right away. Lift off any solids, then liberally pour on club soda. Blot with an old rag. The soda’s carbonation brings the spill to the surface, and the salts in the soda thwart staining.

For big spills, dump cornmeal on the mess, wait 5 to 15 minutes, and vacuum up the gunk.
Make your own spot cleaner by mixing: 1/4 cup liquid soap or detergent in a blender, with 1/3 cup water. Mix until foamy. Spray on, then rinse with vinegar. To keep it smelling clean, sprinkle baking soda or cornstarch on the carpet or rug, using about 1 cup per medium-sized room. Vacuum after 30 minutes.

Wood Floors:

Hardwood floors are beautiful, hygienic, long lasting and add value to your home. They are easy to vacuum, but don’t do well with wet mopping. So how do you restore their natural glow without roughing them up?

Whip up a solution of 1/4 cup white vinegar and 30 ounces of warm water. Put in a recycled spray bottle, then spray on a cotton rag or towel until lightly damp. Then mop your floors, scrubbing away any grime.

Ovens:

Clean your oven without having to wear a gas mask? Yes, it can be done! Conventional oven cleaning chemicals are loaded with toxic ingredients, including ethers, ethylene glycol, lye (sodium and potassium hydroxide), methylene chloride and petroleum distillates. The products are harmful to skin and eyes, and the fumes are unhealthy. Instead, go natural!

Coat the inside of your dirty appliance with a paste made from water and baking soda. Let stand overnight. Then, don gloves and scour off that grime. Make spotless with a moist cloth.

Add a fragrance:

Want to keep your home smelling fresh? Here are some of my favorite essential oil scents to blend Tea Tree, Lavender, Rosemary, Sweet Orange and Lemongrass – 20 to 30 drops to your mixture does the trick.

Happy green Spring Cleaning! Your home, pets, kids and the Mother Earth will thank you for it.

If you’re among the millions of Americans afflicted with allergies, the emergence of Spring can bring as many mixed feelings as it does Spring showers. Waking up to the sunniest of days as birds chip holds no joy if your eyes itch and burn and there’s a partially used tissue permanently attached to your hand; don’t even get me going on the endless sneezing! Allergies can take a toll on much more than just your physical wellness, but studies have shown can be linked to a mental disconnect, symptoms of fatigue and depression. Over-the-counter allergy medications can be frustrating due to their pricey nature, drowsy side effects and inability to produce long-term results. So, before you reach for the pharmaceuticals each time you go outdoors, you might want to try wielding yourself with a powerful weapon possibly found within the confines of your cupboards. Here are a few natural remedy tips, supplements and herbs to help you fight the allergy battle – sans the unpredictable side effects – plus help you head off allergies before they even start.

Remedies:

Never fear the Neti Pot

Neti Pots – If you can get past your fear and confusion of this practice, it’s actually quite simple and effective. Like the concept of nasal spray, the neti pot specializes in hydrating the nostrils but takes it one step further rinsing the nasal cavity of debris that contributing to congestion. With the neti pot, a saline water solution runs from one nostril to the other while the mouth is open, using gravity to cleanse the nasal cavity and the sinuses.

Home tips:
Close your windows: especially on windy days, this will help keep pollens and ragweed from entering your home. Invest in an air purifier. When you come in from a long day outdoors – especially if you were around parks or gardens – remove your clothing and take a shower. Adding eucalyptus oil to your bath or steam inhaler not only will help to alleviate congestion but is also a great way to relieve stress.

Supplements:
Quercetin. This natural plant-derived compound helps blocks histamine release and natural antioxidant that helps cleanse the cells of free radicals, which have been linked to cancer. Citrus fruits, onions, apples, parsley, tea, tomatoes, broccoli, lettuce and wine are naturally high in quercetin, but an additional supplement dosage is recommended. Since quercetin works takes a little longer to take affect than most over-the-counter prescriptions, it’s best to stock up on this supplement early in the season. Those with liver disease or nursing should consult a doctor before adding quercetin to their vitamin routine.

Pycnogenol. An extract of French maritime pine, Pycnogenol relieves hay fever and reduce allergies to birch pollen.

Additional immunity-boosting supplements: vitamin B, antioxidant vitamins, such as A & C, and zinc.

Herbs, A to S:
Astragalus: stimulates the immune system and reduces sneezing and itching
Butterbur: natural antihistamine.
Garlic: contains high concentrations of quercetin and helps slow inflammation and help you breathe easier.
Ginkgo: contains 7 antihistamines and anti-inflammatory properties.
Stinging Nettle: an ingredient often found in natural allergy medications, the famous edible weed contains antihistamines, anti-inflammatories, relieves stuffy noses and boosts the body’s natural resistance to allergens like mold and pollen.

The Stinging Nettle Plant

Never let allergies spoil your Spring or stop you from smelling the roses!

Besides being a one-stop source for local and organic produce & goods and housing all of your natural needs from beauty products to home supplies, your neighborhood co-op can be excellent learning annex and resource guide.

Every month at St. Paul’s own Mississippi Market, catch cooking demos, sample local foods and hobnob with expert buyers, experience complimentary private consultations for skin & beauty care, sit in on discussions of the principles of detox from both the Modern Medical and Traditional Chinese Medical perspectives, participate in food drives, and learn tricks that will keep you in basking in a health-conscious lifestyle.

During the month of March, say goodbye to takeout every week as you learn how to stock your pantry with the basic necessities so you’ll always have what you need to make delicious meals and snacks in Stocking Your Pantry 101 (March 7^th), ditch the six cups of coffee and learn how to develop strategies to give you an energy boost through daily foods and habits with Eating & Living for Energy (March 14^th), be uber-savvy on those pesky ecological vs. quality seafood questions with Sustainable Seafood, plus get tips on how to make a new pet while getting the freshest of the fresh eggs via your backyard in Urban Chickens 101. There’s also a DIY tutorial on simple sausage and pate making, cooking tips for weight management and jump-starting your metabolism, recipes for crafting organic artisan salads, and budget and coupons secrets that will keep you able to visit your fave local co-op on a regular basis without spending a pretty fortune each time. Plus, stop in weekly to enjoy complimentary samples from Milton Creamery, Irish cheeses, Tulsi tea, Natural Factors Whey Protein, Nordic Natural and New Chapter, green bakery items and even smoked salmon.

Classes, workshops and seminars range from free to $30 and are available at both Mississippi Market’s West 7^th and Selby locations. Keep checking Mississippi Market’s on-line event page for specific dates, locale and attendance fees on monthly classes, seminars, sample days and tutorials that you don’t want to miss.

Mississippi Market – “keeping it local in St. Paul since 1979”

1500 West 7^th Street 651.690.0507 &

622 Selby Ave. 651.310.9499